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Components

Metcon

Settings

Workout

LeanX{9/14/15}

Warm-up

400m Run
ROM Drills

Metcon

Metcon (No Measure)

8min ALT EMOM:
min1: 45 sec superman hold
min 2: 45 sec hollow body hold

Metcon

Metcon (Time)

Teams of 3

for time complete:

1500m Row (500m each)
100m Sprint Relay
20 Push-ups Relay
30 Air Squats Relay
100 DB Snatch alt arms (cumulative)
30 Air Squats Relay
20 Push-up Relay
100m Sprint Relay
1500m Row (500m ea)
*Relay- each person completes in relay style, tag next teammate to begin your reps

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Whiteboard:

Monday, September 14, 2015

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Female Clients